Hake
Hake, cooked
Categories
| Macros | per 100 g |
|---|---|
| Calories | 113 kcal |
| Protein | 22.2 g |
| Fat | 2.7 g |
| Carbs | 0.0 g |
Hake is a mild, white-fleshed saltwater fish, commonly served baked, grilled, steamed or pan-fried across European and Latin American cuisines. Per 100 g, cooked hake provides 113 kcal, 22.2 g of protein and just 2.7 g of fat, with no carbohydrates or sugars, making it a lean, high-protein option. It is a notable source of potassium (340 mg per 100 g) and phosphorus (240 mg per 100 g), alongside 83.3 mg of choline and 1.8 mcg of vitamin D per 100 g. No glycemic index is applicable given the absence of carbohydrates. Hake fits pescatarian, gluten-free, dairy-free, keto, paleo, Mediterranean and low-FODMAP dietary patterns.
How many calories in cooked hake?
Cooked hake contains 113 kcal per 100 g. A typical fillet of around 150 g would provide approximately 170 kcal, along with 33 g of protein.
Is hake keto-friendly?
Yes, cooked hake is well suited to a ketogenic diet. It contains 0 g of carbohydrates per 100 g, with 22.2 g of protein and only 2.7 g of fat, fitting comfortably within keto macronutrient targets.
How much potassium is in cooked hake?
Cooked hake provides 340 mg of potassium per 100 g, making it a solid source among white fish. A standard 150 g fillet would deliver around 510 mg of potassium.
Diets
Get Vnutri
Log meals, track daily totals, save favorites. Free on iOS and Android.
Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 113 kcal |
| Protein | 22.2 g |
| Fat | 2.7 g |
| Carbs | 0 g |
| Sugars | 0 g |
| Fiber | 0 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.40 g |
| Monounsaturated | 0.45 g |
| Polyunsaturated | 0.59 g |
| Omega-3 | 0.39 g |
| Omega-6 | 0.040 g |
| Cholesterol | 77.4 mg |
| Minerals | Amount |
|---|---|
| Calcium | 41.8 mg |
| Iron | 0.42 mg |
| Magnesium | 28.0 mg |
| Phosphorus | 240 mg |
| Potassium | 340 mg |
| Sodium | 130 mg |
| Zinc | 0.53 mg |
| Copper | 0.040 mg |
| Manganese | 0.10 mg |
| Selenium | 22.0 mcg |
| Iodine | 42.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 7.5 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 1.8 mcg |
| Vitamin E | 0.38 mg |
| Vitamin K | 0.10 mcg |
| Thiamin (B1) | 0.052 mg |
| Riboflavin (B2) | 0.060 mg |
| Niacin (B3) | 1.7 mg |
| Pantothenic acid (B5) | 0.24 mg |
| Vitamin B6 | 0.18 mg |
| Folate (B9) | 15.0 mcg |
| Vitamin B12 | 1.6 mcg |
| Choline | 83.3 mg |
